Is Jackfruit Good for Diabetes?

Last updated on August 3rd, 2023

Jackfruit is a corny green fruit that is also classified as a vegetable. It is one of the rare fruits that is consumed both raw and ripened. In India, it is famous as the “Vegetarian’s Meat” and is also included in vegan diets. But is jackfruit good for diabetes patients? Can they have it without thinking of their sugar levels?

Living with diabetes, you might wonder if this sweet and savoury fruit is a safe choice for your diet. Today, we will dive deep into these questions and explore every aspect of jackfruit for diabetes.

Now, let’s explore the relationship between diabetes and jackfruit. Keep reading!

What is Jackfruit?

Jackfruit is a fascinating fruit that’s quite popular in many parts of the world. Jackfruit can grow to be enormous, reaching up to 36 kilograms in weight and 3 feet in length. It’s one of the largest fruits consumed by humans, both in raw and ripe form.

You’ll find a treasure of edible goodness when you cut open a jackfruit. Inside are these yellow, fleshy pods that look a bit like a bee hive. These pods are the real deal! They have a unique, sweet flavour that’s often described as a mixture of banana, mango and pineapple. Sounds delicious, right?

Read More: Can Diabetes Patients Eat Oranges?

Eating Jackfruit in Different Stages of its Growth

One interesting thing about jackfruit is that it’s versatile. You can enjoy it at all grades of ripeness. When it’s raw and unripened, the flesh is firm and starchy. At this stage, it’s often used as a meat alternative in vegan diets and vegetarian meals because of its texture. It can be cooked and shredded to resemble a boiled chicken or added to curries and stir-fries.

As the fruit grows, it evolves to be tender and sweet. At this stage, it’s perfect for eating fresh or using in desserts like smoothies, ice creams, and even cakes. Some people even say the ripe jackfruit tastes like juicy bubblegum! Apart from its delicious taste, jackfruit is also quite nutritious.

Jackfruit nutrition includes fibre, vitamin C, and other essential nutrients. Jackfruit for diabetes patients has also become common due to its nutritional value. And jackfruit powder is a popular choice among them.

Plus, ripe jackfruit is a good source of energy because it contains natural sugars. In many tropical regions, jackfruit is regarded as a staple diet. It’s native to South Asia, specifically India, but now it is spreading steadily to other parts of the world as well.

In regions like Southeast Asia, Africa, the U.S.A., South America, etc. Jackfruit has been garnering its support. People have been enjoying this fruit for centuries, and it has become an important ingredient in traditional cuisines. Jackfruit is sold in raw form, as a ripe fruit and jackfruit powder form. So, if you ever come across a jackfruit, don’t be intimidated by its size. Give it a try, and you might discover a new favourite fruit or a delicious meat alternative.

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Nutritional Value of Jackfruit

Jackfruit, for diabetes patients and others, is a powerful source of vitamin C, roughage, fibres, potassium, etc. Here is the jackfruit nutrition table according to the latest data provided by the United States Department of Agriculture:

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Read More: Indian Diet for Diabetes Reversal.

Glycemic Index of Jackfruit

Jackfruit is a fruit in the middle of the glycemic index table. According to the Indian Express Health website, jackfruit’s glycemic index lies between 50 and 60. This classifies jackfruit as a low- to medium-glycemic food. Diabetes patients should always consume low- and medium-glycemic foods. Therefore, according to jackfruit’s glycemic index values, it’s a good meal for diabetes patients to munch on in moderation.

The glycemic load of jackfruit is between 13 to 18. Foods below 20 are suitable for diabetes patients. However, our suggestion for diabetes patients will be to stick with raw jackfruit more.

The glycemic index calculates how rapidly it elevates our sugar levels. Foods having a lower glycemic value release glucose more slowly. This results in a delayed & gradual rise in sugar levels in the blood.

Read More: Is Coconut Milk Good for Diabetics?

Is Jackfruit Good for Diabetes Patients?

Now let’s answer the question: is jackfruit good for diabetes patients? The answer is yes, jackfruit for diabetes patients in moderation can indeed provide numerous benefits. However, we here are talking of raw jackfruit and not the ripe one. Raw jackfruit has a low to medium glycemic index. Secondly, research and trials conducted by the National Institute of Health have shown that jackfruit flour has the potential to replace regular wheat and rice flour used today. In the randomised, double-blind, placebo-controlled study conducted, it was found subjects consuming jackfruit flour decreased mean blood glucose and HbA1c levels. Thirdly, according to the nutritional data provided by the U.S.D.A., jackfruit contains a good amount of dietary fiber which helps lessen the chances of blood sugar spikes. In 100 grams of raw jackfruit there is 1.5 grams of dietary fiber. Moreover, jackfruit is a tropical fruit that is less in calories and fat, making it a desirable option for managing blood sugar levels.

Read More: Is Apricot Good for Diabetics?

Benefits of Jackfruit for Diabetes Patients

Eating jackfruit for diabetes patients has the following benefits:

High Fibre Content

One of the main benefits of consuming jackfruit for diabetes patients is its high fibre content. Fibre plays an essential role in diabetes management. It slows down digestion and carbs absorption. This, in turn, enables you to monitor your sugar levels, thus preventing rapid spikes in glucose after a meal. According to the U.S.D.A., in 100 grams of jackfruit, there is around 1.5 grams of dietary fiber. Further, a high-fibre diet will support better weight management and increased insulin sensitivity. Fibre inclusion also lessens the risk of heart ailments often associated with diabetes.

Less Glycemic Index

Jackfruit’s glycemic index value is also fairly low. Foods with low GI values release glucose slowly in the blood. Jackfruit for diabetes patients prevents rapid spikes and hits in blood sugar since it has a low to medium glycemic profile. As a result, jackfruit for diabetes patients can be a good alternative. This is because diabetics always want their blood sugar at controlled levels.

Filled with essential Vitamins & Minerals

Moreover, jackfruit nutrition includes different nutrients like vitamins & minerals. This includes vitamins C and A, potassium, riboflavin, magnesium, etc. These nutrients are essential for overall health and well-being, especially for individuals with diabetes who may be at a higher risk of certain deficiencies.

Vitamin C, for instance, has antioxidant properties and can support immune function. Therefore, jackfruit for diabetes patients is beneficial as they are more susceptible to infections.

However, while jackfruit for diabetes patients offers several benefits, portion control and dietary balance are key for managing diabetes. Consulting with a healthcare professional or a registered dietitian is always a good idea to create an individualised meal plan that incorporates jackfruit or any other specific foods into a diabetic-friendly diet.

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Raw Jackfruit over Ripened Jackfruit

Raw jackfruit for diabetes patients is generally considered better compared to ripe jackfruit. Here’s why:

Lesser Glycemic Index

Raw jackfruit’s glycemic index score is less when compared to ripe jackfruit. According to the Indian Express website, raw jackfruit’s glycemic index is around 50-60, thus classifying it as a low to medium glycemic food. On the other hand, ripe jackfruit is a high-glycemic food. Therefore, raw jackfruit for diabetes patients is a much better choice as it has a lower GI value. Low GI foods manage blood sugar levels better, causing a slower and more gradual increase in blood glucose.

Read More: Best Vegetable with Low Glycemic index for Diabetics. 

Extra Fibre content

Raw jackfruit has an abundance of dietary fibre, specifically soluble fibre. Fibre helps in managing blood sugar by slowing the absorption process of carbohydrates in our bodies. This helps prevent sudden blood sugar rises after meals. Ripe jackfruit, on the other hand, has lower fibre content due to the natural sugars that develop during ripening.

Lower Sugar content

Ripe jackfruit for diabetes patients isn’t good as it contains increased levels of natural sugars. The sugar content can lead to a sudden rise in sugar levels. A raw jackfruit pod contains just 20% of sugar when compared to a ripe jackfruit pod. While the sugars in ripe jackfruit are natural and may have some nutritional benefits, they can still impact blood sugar levels more than raw, unripe fruit.

Read More: 10 Low Glycemic Fruits for Diabetics

Side effects of Jackfruit

Jackfruit for diabetes patients is generally regarded as safe to consume and is eaten in many parts of the world. However, jackfruit has some probable side effects, especially for diabetes patients. However, it’s important to observe that these side effects are fairly rare. And the majority can have jackfruit without suffering any of these issues. So here are some side effects:

Allergic Reactions

Some diabetes patients may be allergic to jackfruit. Allergic reactions can vary from modest signs like itching & swelling to more serious consequences like breathing problems. So, if you are allergic to pine or fruits, you may be at an increased risk of being allergic to jackfruit.

Read More: Are Sugar-Free Biscuits Safe for Diabetics?

Digestive Issues

Jackfruit, for diabetes patients, is a good source of dietary fibre, which can positively impact digestion. However, consuming excessive amounts of jackfruit, especially if you’re not used to a high-fibre diet, can potentially lead to digestive issues like bloating, gas, and diarrhoea.

Blood Sugar Effects

Ripe jackfruit is relatively high in natural sugars, which can affect blood sugar levels. This means ripe jackfruit’s glycemic index is also high. People with diabetes or those who need to manage their blood sugar levels closely should consume jackfruit in moderation. They should also monitor their sugar levels accordingly.

Read More: Top 6 Dry Fruits For Diabetics.

Medication Interactions

Jackfruit for diabetes patients contains compounds that may interact with their medications. People with diabetes mostly have other comorbidities like high blood pressure, thyroid, etc. Jackfruit can interfere with their medicine. For example, it may interfere with the effectiveness of medications used to manage hypertension (high blood pressure). It also messes up with your anticoagulant medicines used to thin the blood. So, if you are on any of these medications, discussing them with your healthcare provider before consuming jackfruit is mandatory.

It’s worth mentioning that the vast majority of people can enjoy jackfruit without experiencing any adverse effects. However, if you have particular health conditions, you should follow your doctor’s advice before making any considerable modifications to your diet.

Read More: Are Peanuts Good for Diabetics?

Conclusion

In conclusion, jackfruit for diabetes can be a beneficial addition to your diet. Thus, answering the big question, Is jackfruit good for diabetes? Its low glycemic index and high fibre content make it a favourite fruit for those managing blood sugar levels. The unique combination of soluble and insoluble fibre in jackfruit nutrition can help regulate glucose absorption and improve insulin sensitivity. However, for diabetes patients, we would suggest consuming raw jackfruit. Raw jackfruit contains less sugar and more fibre content than ripe ones. So, by switching to raw jackfruit, you derive more nutrients and less sugar, which is best for diabetics.

Moreover, jackfruit nutrition includes nutrients like vitamin C, potassium, vitamin A, soluble fibres, etc., that will enhance your overall health. These nutrients contribute to a strengthened immune system and promote heart health, which are essential factors for individuals with diabetes.

However, exercising portion control and consuming jackfruit in moderation is crucial. While it may be a healthier alternative to high-glycemic foods, overindulgence can still increase blood sugar levels.

As earlier said, always consult with your doctor before including considerable portions of jackfruit in your diet. And diabetes patients should be extra cautious. A doctor will curate a personalised diet plan based on your body condition to help incorporate jackfruit in the best possible way.

Remember, managing diabetes is a multifaceted approach involving your diet and regular exercise, medication (if prescribed), and overall lifestyle choices. By making informed decisions about the foods you consume, including jackfruit in moderation, and maintaining a healthy lifestyle, you can better manage your blood sugar levels and live a fulfilling life with diabetes.

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FAQ’s (Frequently Asked Questions)